Dukan Diet Plan

STIMULATE YOUR METABOLISM TO LOSE WEIGHT

As summer approaches, it's on everyone's mind to lose a few kilos. Did you know that there is a way to speed up losing weight by stimulating your metabolism?

Basal metabolism is the energy needed by the body to run our vital organs such as the brain, heart, and liver. This caloric expenditure alone accounts for between 60 and 75% of the energy expenditure of an individual. More muscular, men naturally burn more calories than women because muscles consume lot of energy. Tall women (greater surface of the skin), muscular woman expend more energy than others. Age is also involved in the calorie count. After 25 years, we burn 3% less energy and up to 5% if not utilising more physical activity.

To boost your metabolism and in turn burn more calories, you can increase your physical activity including exercises that will help you increase your muscle mass, and energy. Generally move! Physical exertion consumes calories so if you do not have time to play sports, cook, clean the house, take the stairs, ENABLE YOURSELF!

Accelerate your metabolism through thermogenesis

Another simple way to boost metabolism is to deliberately cause thermogenesis. Thermogenesis, or fat burning, is a mechanism by which the body generates heat by increasing its metabolism. This chemical process occurs for example digestion (postprandial thermogenesis) and in the maintenance of body temperature.

Eating every 3 hours then allows to speed up metabolism because the digestion process is restarted, consuming energy again. Doingphysical activity after a meal requests doubling your body for the work of digestion on the one hand and to find additional energy to perform physical exertion.

All actions demanding an adjustment of body temperature will boost our metabolism up to 5 times its value. Drink ice water, go outside in cold weather, turning off the heat while sleep are all good methods as they enable you to "warm up".

Thermogenic foods (Metabolism boosters) 

There many foods that naturally stimulate thermogenisis in the body. For example; replace fatty foods with high protein ones. Protein digestion is extremely complex for the body which will then burn a lot of energy to digest. Proteins promote the further development of muscle mass, which then help the body burn more fat. 

Increase your resting metabolic rate and the thermic effect of these foods:

Seafood/Prawns

Prawns are large shrimp that are low in calories and are the perfect diet solution. Seafood tends to be linked to losing weight due to their high levels of protien and because of their high content of iodine and zince, essential minerals that help with metabolism.

Lowfat Yoghurt 

Yoghurt is one of the best foods to help boost your metabolism thanks to its high protein and calcium content. These nutrients help with feeling more satiated and also help in maintaining muscle mass. Muscle mass also helps in increasing basal metabolism. A muscular body has lots of energy and will continue to burn calories throughout the day.

Green Tea Extract and Caffeine 

Several studies have highlighted the thermogenic effect of these elements through the burning of fat. One or two cups of coffee will increase total energy spent by 2 to 3% in less than 3 hours. Guarana is also a plant rich in caffeine that boosts metabolism and energy levels. You must however avoid high doses as this element can cause cardiovascular issues. 

Spices: Cayenne Pepper, Ginger, Black Pepper and Clove 

Spices stimulate thermogenesis naturally. Capsaicin, the chemical in chili peppers, doubles the energy expenditure for several hours after consumption. Ginger and black pepper can also cause a rise in body temperature.

STIMULATE YOUR METABOLISM TO LOSE WEIGHT

As summer approaches, it's on everyone's mind to lose a few kilos. Did you know that there is a way to speed up losing weight by stimulating your metabolism?

Basal metabolism is the energy needed by the body to run our vital organs such as the brain, heart, and liver. This caloric expenditure alone accounts for between 60 and 75% of the energy expenditure of an individual. More muscular, men naturally burn more calories than women because muscles consume lot of energy. Tall women (greater surface of the skin), muscular woman expend more energy than others. Age is also involved in the calorie count. After 25 years, we burn 3% less energy and up to 5% if not utilising more physical activity.

To boost your metabolism and in turn burn more calories, you can increase your physical activity including exercises that will help you increase your muscle mass, and energy. Generally move! Physical exertion consumes calories so if you do not have time to play sports, cook, clean the house, take the stairs, ENABLE YOURSELF!

Accelerate your metabolism through thermogenesis

Another simple way to boost metabolism is to deliberately cause thermogenesis. Thermogenesis, or fat burning, is a mechanism by which the body generates heat by increasing its metabolism. This chemical process occurs for example digestion (postprandial thermogenesis) and in the maintenance of body temperature.

Eating every 3 hours then allows to speed up metabolism because the digestion process is restarted, consuming energy again. Doingphysical activity after a meal requests doubling your body for the work of digestion on the one hand and to find additional energy to perform physical exertion.

All actions demanding an adjustment of body temperature will boost our metabolism up to 5 times its value. Drink ice water, go outside in cold weather, turning off the heat while sleep are all good methods as they enable you to "warm up".

Thermogenic foods (Metabolism boosters) 

There many foods that naturally stimulate thermogenisis in the body. For example; replace fatty foods with high protein ones. Protein digestion is extremely complex for the body which will then burn a lot of energy to digest. Proteins promote the further development of muscle mass, which then help the body burn more fat. 

Increase your resting metabolic rate and the thermic effect of these foods:

Seafood/Prawns

Prawns are large shrimp that are low in calories and are the perfect diet solution. Seafood tends to be linked to losing weight due to their high levels of protien and because of their high content of iodine and zince, essential minerals that help with metabolism.

Lowfat Yoghurt 

Yoghurt is one of the best foods to help boost your metabolism thanks to its high protein and calcium content. These nutrients help with feeling more satiated and also help in maintaining muscle mass. Muscle mass also helps in increasing basal metabolism. A muscular body has lots of energy and will continue to burn calories throughout the day.

Green Tea Extract and Caffeine 

Several studies have highlighted the thermogenic effect of these elements through the burning of fat. One or two cups of coffee will increase total energy spent by 2 to 3% in less than 3 hours. Guarana is also a plant rich in caffeine that boosts metabolism and energy levels. You must however avoid high doses as this element can cause cardiovascular issues. 

Spices: Cayenne Pepper, Ginger, Black Pepper and Clove 

Spices stimulate thermogenesis naturally. Capsaicin, the chemical in chili peppers, doubles the energy expenditure for several hours after consumption. Ginger and black pepper can also cause a rise in body temperature.

Each month discover month's file, with nutrition advices, tips to lose weight, that will allow you to stay on tracks in your fight against overweight.

Konjac

Konjac has been used for weight loss for thousands of years in Japan.

Nutritionist Pierre Dukan popularised the root of the fibrous plant in 2011 when he added it to his 100 approved foods list.

Konjac is a plant that orignates from Asia. Dukan dieters can eat unlimited amounts of konjac throughout all the phases of the diet. It is most commonly found in a noodle form (shirataki). Konjac is an excellent filler, contains next to no calories, is an important component of a no-frustration weight loss programme.

Konjac is a weight loss ally

Konjac is a 100% natural, gluten-free food that is non-allergenic. It is virtually free of calories and absorbs up to 100 times its weight in water (70 times more than oat bran). Konjac is a weight loss ally: prepared as a noodle dish, you can enjoy a full meal with few calories and feel satisfied quickly.

A carbohydrate substitute useful for losing weight

Konjac is a true aid for those who are looking to lose weight without frustration. For example, Dukan Konjac Shiraki is 35 times less caloric than traditional pasta. (Shiratakis: 9.6 Kcal / 100 g – traditional pasta: 364 Kcal).  

Konjac can be cooked a hundred different ways

Konjac can be easily added to Dukan diet cooking for extra variety. It is sold in the form of shirataki, spaghetti-shaped noodles, fettuccini noodles, cubes, gelatine blocks (called konnyaku), etc. It is an excellent anti-gloom ingredient. Its neutral flavor is a blank sheet for your imagination and creativity: prepare it in a sauce, with herbs and spices – however you like! If you're short on time, konjac is also sold as a ready-made nutritional supplement.

Konjac and the Dukan Diet

Konjac is the new slimming staple after oat bran It adds real value to the Dukan Diet. In pasta form, it offers a calorie-free food option with recognised nutritional properties. In the attack phase, Konjac can be eaten in unlimited quantities. It effectively provides a feeling of fullness, as do other foods on the Dukan filling foods list: oat bran, hard-boiled eggs, shrimp, fat-free fromage blanc, turkey, crabmeat, plain tuna, sardines, chunky vegetable soup and poultry liver.

 Konjac and Dukan products

You can enjoy the benefits of Konjac easily by finding our products: • On our Dukan online shop: Konjac Shirataki, Summer Vegetable Konjac noodles, Italian-style konjac noodles and Spinach Konjac Tagliatelle. Weight loss is a serious decision. Ask your doctor for advice on following a diet. For a successful diet, consider our slimming allies from our online shop

Learn more about the benefits of Konjac and take our quiz to test your knowledge of this wonder root here! 

Each month discover month's file, with nutrition advices, tips to lose weight, that will allow you to stay on tracks in your fight against overweight.

Diet and nutrition

12 resolutions for the New Year

A FRESH START WITH THE DUKAN DIET

Learn about the latest worldwide research and studies done on nutrition and health and their impact on the Dukan Diet

7 tips to boost your metabolism

Every person following a diet is aware of diet plateaus that occur during a weight-loss programme, sometimes causing lots of frustration and even a loss of motivation to continue. Your metabolism, or energy expenditure, depends on several complex factors. Some people naturally have a heightened metabolism. Men, for example, burn more energy than women. Metabolism rate also tends to diminish by the age of 40.
Even if these factors are unchanging, there are still many ways to boost your metabolism.

Find out how:

1 - Increase muscle mass

Your body burns calories even while at rest: this energy expenditure while resting is also called your Basal metabolic rate.
This rate is much higher in people with a higher muscle mass since muscles consume more energy than fat. As a result, the more you practice a physical activity, the more you work your muscles and in doing so you will naturally exert more energy (burn more calories) while resting. The answer is simple: MOVE!

Choose an activity that pleases and motivates you the most in order to avoid boredom or giving up.

2 - Practice a high-intensity activity

The more energy you burn during an exercise session, the more your basal metabolic rate will remain higher even several hours after the end of the session.
To benefit from this extra energy burn, try out intensive courses at the gym (body combat, aerobics, etc.) add quick sprint bursts during your jogging sessions, increase the intensity on your elliptical machine for a few minutes or take it up a notch while pedaling on your bike to change the rhythm. The key is to avoid monotony!

3 - Stock up on the 72 proteins... this is no longer a secret!

Pierre Dukan was one of the first nutritionists to have discovered that digesting proteins burns more energy than digesting fats or sugars. You will burn more calories without any additional effort by eating proteins.
Target these 72 allowed unlimited proteins while varying them as often as possible for maximum enjoyment!

4 - Always keep hydrated

The body needs water to digest nutrients and to eliminate toxic waste correctly. If the body lacks water, it will spontaneously function much more slowly and thus burn less energy.
One easy tip to stay hydrated: drink a large glass of water every time before eating. Don’t forget to eat vegetables with high water content, such as salads, cucumbers, tomatoes...
The effect can also be improved with the help of Dévorcal and Liquidraine.

5 - Drink Coffee!

Certain natural substances naturally increase your basal metabolic rate.
This is the case with caffeine, which is obviously present in coffee but also in tea as well as in Dukan cocoa.

6 - Spice up your meals

Add sliced red hot pepper to your Dukan meals, you will boost your metabolism by taking it to the next level!
Let creativity take lead in your kitchen and heat up your taste buds!

7 - Keep your home at a cool temperature

A cooler room will push your body to provide more energy to maintain a constant temperature and in turn to burn more calories. Of course do not turn the thermostat down to the point where you get sick; all you need to do is slightly lower the temperature in your household to benefit from this calorie burning technique.
Our dieticians recommend a personalised coaching programme to help you reach your weight loss goals healthily and effectively.

Summer holidays: Eating well to stay slim and bronzed in the sun.

What should you eat to manage your weight better and to avoid the typical summer pitfalls?

What foods will actually help protect your skin in the sun?

I – A light but tasty summer

Letting go during the holidays?

Even if the holidays go hand in hand with fun and happiness, they can easily get out of hand in terms of dieting. Ice cream, pizza, appetizers, sausages? Fortunately you can opt for our Dukan options that are light but still so decadent and tasty that you won’t miss a thing!

Stay focused on the 100 allowed foods.

Break out the barbeques and enjoy ‘low fat’ meats such as fish, poultry, red meat, as well as vegetables, and grilled fruits in ‘papillote’ (if you are in the consolidation phase). You can go wild with the preparation, just watch out with the seasonings.

Try Konjac

Konjac is the new slimming ally that works as a starch! Try the various formats available on our e-shop.

You can also drink calorie-free bubbly drinks with ice or sparkling water with a splash of lemon and mint leaves.

To start your day off right, try an iced coffee with skimmed milk. It will have a refreshing effect guaranteed!

II – Eat well to have healthy bronzed skin

The secret to tan skin that lasts: Fuel up on antioxidants!

A) The sun tends to accelerate skin aging. To limit this phenomenon, consider consuming vitamins A, B,C and E.

Vitamin A can be found in egg yolks, liver (calf and poultry), cheese (go for the lighter versions compatible with the Dukan Diet).

Beta carotene (vitamin B) is found in carrots, spinach and watercress. For the consolidation phase, you can expand the range and also consume fruits such as mango, apricot and melon.

Vitamin C is found in red peppers and cabbage and in consolidation you can consume kiwis, oranges, strawberries and red berries.

Vitamin E, a fat soluble, can be found in walnut oil (1 tablespoon used in the Cruise phase) and certain fresh vegetables.

B) Lycopene and selenium to protect the skin

Another anti-aging element is selenium. Found in shellfish, seafood and chicken, there is no reason to deprive yourself from this element.
Lycopene is essentially found in tomatoes and will help prevent sunburn.

Did you know?

Goji berries are full of antioxidants

C) Keep yourself hydrated throughout the day.

Remember to stay hydrated by drinking small sips of water throughout the day. Staying hydrated and draining your body of toxins will be your secret weapon for summer.

III – Boost your metabolism by practicing a daily physical activity

Don’t spend your entire day lounging on the beach! Try taking a few moments out of your day to move.

Right after getting out of bed, do a few stretches and leg movements to wake up your body.

After a light lunch, walk around and discover your holiday destination, it’s the best way to take advantage of your surroundings and enjoy the experience to the fullest.

Afternoon at the beach: enjoy the pool or the sea by jumping in and moving your legs around to reactive blood circulation.

-At the end of the day after your shower: take a walk which will build up your appetite!

Now that you are armed with these tips you are finally ready to go on holiday in tranquility: weight loss and tanning are on the program. Don’t forget to sign up for our personal coaching to help keep you on track with your weight loss goals.

Each month discover month's file, with nutrition advices, tips to lose weight, that will allow you to stay on tracks in your fight against overweight.

Konjac

Konjac has been used for weight loss for thousands of years in Japan.

Nutritionist Pierre Dukan popularised the root of the fibrous plant in 2011 when he added it to his 100 approved foods list.

Konjac is a plant that orignates from Asia. Dukan dieters can eat unlimited amounts of konjac throughout all the phases of the diet. It is most commonly found in a noodle form (shirataki).

Konjac is an excellent filler, contains next to no calories, is an important component of a no-frustration weight loss programme.

Learn more about the benefits of Konjac and take our quiz to test your knowledge of this wonder root here!

The holidays are a time of joy and indulgence when we often are confronted with various temptations. Of course, this is no reason to let your guard down completely when losing weight and following the Dukan diet. However, it doesn't need to be such a hassle to do so! You can still enjoy the season and stick to your weight loss plan by following these simple steps:

7 tips to help you succeed this holiday season 

1 - Firstly, don't give up on your current efforts 

The holdays are approaching but they are not yet here. If you haven't yet started your diet, the best is to wait until after the holiday season is over, but if you have already begun and are already in the Attack or Cruise phase, take the lead, do your best and give it your all now. You can do this by increasing your intake of lean meat and fish, seafood, dairy products, poultry and of course low fat cold cuts like ham and beef.

2 - Drink between 1.5 and 2 litres of liquid per day 

Drink as much as you would like of the following beverages: tea, coffee, infusions, and diet sodas. And of course, above all, drink plenty of water! This can be sparkling water or mineral water, or of course tap water. You will see that this well help keep you full and satsified longer and will help your body stay hydrated. 

3 - Do a vitamin C cure 

Take one gram of vitamin C per day for 7 days to boost your immune system and to avoid catching an untimely cold or flu right before the holidays. A vitamin C cure can also boost your energy levels. Knowing that fatigue can cause you to give into to temptation and go back to bad habits, the more energy you have the better to stay on track!

4 - Take a 30 minute walk every other day

Why? Because muscles that contract for 30 minutes straight burn a lot more calories, but even better, they continue to burn calories for 48 hours afterwards. Additionally, exercised muscles release endorphins in the body, which will improve your holiday cheer significantly!  

5 - Set the stage with apple cider vinegar

Apple cider vinegar has been used as a traditional medicine with  virtues that have been scientifically proven worldwide. Swallow 2 tablespoons right before lunch and dinner, which will produce a detergent effect on any fats consumed, which simply facilitates weight loss. For those who have a sensitve stomach, there are acid-free dietary supplements available as well such as the  Dukan Devorcal supplement

6 - Fill up on oat bran

Why? Because oat bran, as soon as it enters the stomach, absorbs 22 times its volume in water, which in turn fills your stomach up and generates a very strong sense of fullness without adding any extra calories. The feeling of fullness and being less hungry leads to much less frustration while dieting. Once ingested, the bolus (the gel-like substance created by the oat bran and water) passes through the gastric acid, bile, and finally the pancreatic juices. This turns the bolus into pulp and reduces it to a mix of elementary chains, fatty acids, amino acids and glucose.This process both slows down the sugar assimilation and removes calories from the body by reducing the absorption of dietary fat, while keeping your blood sugar levels low and stable. Stock up on oat bran now. 

7 - Sign up for our online coaching

With our online coaching daily instructions, tips, exercises and easy meal plans at your disposal, you don't need to worry about messing up your diet during the holidays! Sign up now! 

Check out our monthly file about diet and nutrition. 

Learn about the latest worldwide research and studies done on nutrition and health and their impact on the Dukan Diet.

Magnesium 

Magnesium's role and functions in the body are essential and universally recognised.

I - The role of magnesium 

Magnesium participates in numerous enzymatic functions, but its main role is to regulate the transmission of nerve impulses in the nervous system itself and in all organs in which it projects itself (the heart, the digestive tract, etc.)

II - Magnesium food sources 

The two richest sources of magnesium are cocoa (410 mg/100 g) and soya (310 mg). Almond oil is also a good source with 254 mg, as well as peanuts (170mg) and hazelnuts (140mg). Starches with magnesium include: white beans (170 mg,)  oatmeal (130 mg), corn (20mg), lentils and whole bread (90mg). Dried fruis also include this element: figs (72 mg), and dried dates (68 mg). Among vegetables, spinach is the leader with 50 mg, following with avocado (41 mg), as well as parsley, artichoke and potatoes (30mg). The only fruit that contains a significant amount is the banana with 35 mg.

III - Magnesium requirements 

1 - Male adults and teenagers need 300mg of magnesium per day. Women require 350 mg and pregnant women need to consume 450 mg. These requirements are often difficult to consume on a daily basis.  

2 - Three reasons why we don't get enough magnesium in our diet:

• a - Excessive and constant stress in our daily lives can cause a depletion of magnesium.
• b - Weight-loss regimes in general lack magnesium, since foods rich in magnesium are also highly caloric and are the first to be removed from the diet (chocolate, almonds). Additionally, these diets call for a high consumption of drinks that are often diuretic and laxative in nature, which causes a loss in magnesium through the urinary and intestinal tract. 
  
• c - Many foods that contain magnesium naturally are industrially refined and lose the nutrient through the process (such as in refined cereals). 

IV - Deficiency symptons: Spasmophilia 

Magnesium deficiency can be felt everywhere the nerve impulse travels. This explains the surprising diversity of its deficiency symptoms.  

1 - Spasmophilia almost always develops when one is suffering from emotional stress, anxiety and insomnia

• The first identifiable signs are small involuntary muscular contractions in the eyelids or lips and sometimes other less characteristic areas. 
• Calf cramps, tingling in the hands and legs and numbness with the sensation of losing circulation in the hands intense enough to interrupt sleep at night. 
• Oftentimes associated with an anxious ''lump in the throat" sensation, troubles breathing, and chest pains resembling heart attack symptoms in men over 50. 

2 - Whatever the case, taking magnesium as a prolonged treatment cures most of these ailments with an adequate efficency to exclude any placebo effect.
To facilitate the absorbtion of magnesium, it is recommended to take it with vitamin B6 (found in fresh salmon, rabbit or calf liver). In severe cases, it can be useful to also include vitamin D: Either directly taken as a supplement or by consuming flounder liver for 7 days.

V - A serious danger: Magnesium overdose 

Overconsumption of magnesium is rare and occurs only if the kidneys have an insufficient removal function. An overabundance of magnesium in the body can cause severe fatigue or heart troubles, a drop in blood pressure or heart attack in certain cases.

Each month discover month's file, with nutrition advices, tips to lose weight, that will allow you to stay on tracks in your fight against overweight.

Diet Drinks

DEFINITION OF A DIET DRINK

Diet drinks are beverages that do not contain any sugar. Instead, sweeteners have been added to substitute the flavour.
Diet drinks generally contain more than 99% water.
As a result, only fruit-based drinks contain sugars naturally found in fruits (on average 1%).
Watch out for flavoured waters, as some can contain sugar and not sugarfree sweeteners

LIGHT DRINKS

Beverages reduced in sugars contain less than 7g of sugar per 100ml

FROM A NUTRITIONAL POINT OF VIEW

Specifically :
1 cup (250ml) of diet soda contains about 2.5 calories.

While :
1 cup (250ml) dof traditional soda contains between 80 and 100 calories.

DIET DRINKS AND CHILDREN

Artificially-sweetened drinks are not recommended for children under the age of 3.

Over the age of 3, it is recommended to limit the consumption of these types of drinks and to keep water as a main source of hydration.

DIET DRINKS AND PREGNANT OR BREAST-FEEDING WOMEN

According to certain studies, aspartic acid doesn't enter the placenta.

However, diet drinks are not recommended during pregnancy or breast-feeding.

DIET DRINKS AND DIABETICS

It is important to distinguish between the two different types of diabetes:

Type I diabetes:

the consumption of sugary drinks will be tolerated from 1 to 2 glasses per day depending on the dose of insulin related to sugar intake distributed in the diet. Light drinks may be consumed as well.

Type II diabetes:

This type of diabetes occurs mainly in overweight people. Diet drinks are suited perfectly for these people.

However, it is recommended in cases of hypoglycemia to consume sugary drinks in order to increase the blood sugar level.

EFFECTS OF DIET DRINKS ON THE BODY

The SUVIMAX study (epidemiological date) has demonstrated that consuming one diet drink per day reduces the intake of sugars throughout the day.

However, it is advisable to not exceed the acceptable daily intakes.

Acceptable Daily Intake (ADI) was reveiwed at the request of the European Commission by the European Food Safety Authority (EFSA in 2012).

DIET DRINKS AND REGULATIONS

European regulations from 1 July 2007 approved the terms "diet" and "light" by imposing lower amounts of sugars to a minimum of 30% of the sugar content compared to similar products.

DIET DRINKS AND THE DUKAN DIET

Diet drinks containing less than 1 calorie per glass are allowed at unlimited quantities starting in the Attack Phase (without going over the allowed daily limit).
It is recommended to carefully read product labels to better consume these products.

PIERRE DUKAN'S ADVICE

"There has been a debate about diet sodas and nutrition. My position is clear: for me, Diet Coke has done more for the fight against obesity than anything else in the world. Without diet sodas, I am convinced that there would be at least a million more obese people in the United States alone. So, let's top simpering! One of my patiens lost 100 kg by drinking Diet Coke! The world we live in has changed and we must adapt to it. Ideally, 1 to 3 cans of Diet Coke per day is advisable. Brands today have created so many choices and flavours."